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With all the hype about vegetarian and gluten-free diets, it is surprising there isn't more discussion about buckwheat, a grain substitute that, despite its name, is naturally gluten-free. Buckwheat is loaded with health benefits. Similar to whole grains, it is a great source of heart-healthy fiber, which helps keep you full longer. it also provides hunger-satisfying protein without any of the cholesterol or saturated fat that animal protein contains. Plus, it offers eight essential amino acids, making this complete protein a smart nutritional choice for vegetarians.
Buckwheat can be enjoyed in a variety of ways beyond soba noodles. Buckwheat flour make great crepes or pancakes. Raw buckwheat groats can be used in homemade granola, and they work well for those keeping a raw food diet. The whole buckwheat kernel can be used as a substitute for cracked wheat or couscous (for instance, in a buckwheat tabbouleh). And toasted buckwheat groats, generally known as kasha, can be used as a breakfast cereal or pilaf. It also works well added to soups, casserole and stuffing's
Other buckwheat benefits include fatigue-copper and zinc. Buckwheat is also a good source of a powerful flavonoid, rutin, which has been shown to protect against blood clots. It also contains omega-3 and omega-6 essential fatty acids.
Whole buckwheat flour can be made into a spaghetti-like noodle called a soba noodle, which can be served hot or cold. Although similar in shape to spaghetti, it won't make you feel as heavy or stuffed after you eat it. It has a hearty, earthy taste, making it a good choice if you are looking for some noodle diversity in your next meal.
Grocery store tips:
Not all soba noodles are created equal. Many packaged varieties also contain wheat flour, so be sure to read the ingredients on the label. Look for 100 percent buckwheat and a gluten-free or allergy label if you follow a gluten-free diet.
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